Congrats to all our CF4CF competitors!

CONGRATS TO ALL OUR CF4CF COMPETITORS! 

We had a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday and we couldn’t be more proud of their performance! For some it, was their first out-of-house competition and for others it was their first in a LONG time!  And a huge thanks to Mattie C. who has brought us all the tires over the last months so we could practice and be ready for new tricks!

Not only can competitions to be a fun way to push yourself outside of your comfort zone, its a great way to bond with your fellow Covies (and the broader CrossFit community).  If you are interested in signing up for a competition, talk to us and we can help steer you to the one that’s best for you!

 

REMINDER: FREE FOUNDATIONS THIS WEEK

 

STRENGTH WOD

Push Jerk 3/3/3/3/3

(build up in load)

 

WOD

 

30/21 Cals on the Assault Bike

30 Push Jerks

30 KB Swings

30 Push ups

Fitness: 95/65 (40 Push Press) (40 KB Swings 35/26)

Performance: 155/105 (53/35)

Open: 165/105 (70/53)

 

Coach’s Tip:   Go heavy on the strength portion and focus on technique so the barbell feel light in the Metcon! This workout should be a sprint and completed in under 10 minutes.  Ideally times will be closer to 8 or less, so if you see that clock ticking away and you have a lot of work left to do, pull some plates off the bar and/or cut the volume on the reps!

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